Fatty acids can be saturated or unsaturated. Unsaturated can be further broken down to mono-saturated or poly-saturated. All foods contain a mixture of these. It is estimated that one gram of fat equals to about 9 kcals.
Saturated fats are butter, full cream dairy products, lard, sunflower oil, safflower oil, corn oil, and soya oil. Unsaturated fats include olive oil, sesame oil, rice bran, flaxseed, avocado and nuts. Food high in saturated fat will affect our heart as it raises the blood cholesterol. Those high in Mono or Poly saturated fat is healthier.
Mono unsaturated fat help to reduce coronary heart disease while Poly unsaturated fat lowers bad cholesterol. A normal person should take in about 20-30 percent of fat. For extra boost of calories take potato, rice, barley oats and wheat in your diet. To keep the cooking oil fresh in frying do not recycle it.
There are two types of essential fatty acids in our diet. Omega-3 and Omega-6. Omega-6 can be found in rice and cooking oil.Omega-3 comes from fish. Probably you have heard about fatty acids. Fatty acids contain Omega-3 and it helps to thin blood. Regular intake of this can reduce coronary heart disease. Omega-3 can be found in mackerel, sardine, salmon, fresh tuna and anchovies. Small traces are also found in soya oil, kalian and spinach.
There is a growing interest in Fish Oil which produces Omega-3 fatty acids that protect our heart from diseases and thinning the blood. It is common to see commercial products in the supermarkets such as mackerel oil, trout oil and so on. They are high Omega -3 fatty acids. They are also in capsule form for oral consumption. It is a huge business. Since our body cannot produce Omega-3 they need to come from our food. Cod fish and Fish liver oils are rich in vitamins A and D and a good source of omega-3 fatty acids.
Hydrogenated fat also known as hydrogenated vegetable oil which is found in biscuits, cakes, fast food and pastries are widely used because they have smooth texture, make food more palatable and extend shelf life of products.
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